’s Arnold Schwarzenegger’s Blueprint – Day 46 – Chest & Back Workout

Arnold-Lift-HeavyGreetings, all.

I dunno where it came from yesterday, but there was some sorta heat-wave that crashed the party that was my ideal 55 degree day. Now, I dig the sun as much as the next bodybuilding vampire. However, I go to sleep at 2-3pm. That being said, I loathe when it’s hot out, because then that means it’s hot in my room, and that means I can’t sleep for the life of me. Which, if I were then Bruce Banner, I’d Hulk up, and then just be a large, green, sweaty dude in bed.

So, thanks to this heat, I kept waking up every hour on the hour. Which, in translation, sucks. I had to get up earlier than usual, and when I drug myself outta bed I felt like crap. I drank my water, and then sat there in the living room, not snapping out of it, and wondered…yeah, I thought for a sec, should I skip today? But then, like every single time this happens, something on the TV tells me to get the fuck up, and get in the gym. This time, it was Rambo III. It was near my favorite part, when Rambo is fighting in the cave, and then Trautman and him are stuck, facing an army of Russian soldiers. They tell them to surrender, at which point Trautman asks Rambo what they should do, and John says the only thing you can say: “Fuck’em”. Amen, brother.

I got up, made my protein shake and got at it. I tell you, as ALWAYS, once I got under the roof and started lifting, I felt great. Everything was hitting, and I was so happy to be there. I was so glad I didn’t wuss out. And that’s what you cats need to do. I mean, if you’re injured, then don’t be a fool. But if it’s just one of those days, then get to the gym, and get a few sets in. If that doesn’t set things right, then maybe you should hang at home, but I can just about guarantee you’ll snap out of it, become a beast, or a female beast, and all will follow in line, and probably build some sorta shrine to you. Sweet deal.

Alrighty, let’s get it.

Pre-Workout: 2 scoops of C&C Muscle Milk, 5g of Creatine, 5g of Glutamine.

Intra-Workout: 24oz of Gatorade, 1 scoop of BCAA with a 4:1:1 profile.

Incline Bench – 145×4, 4, 165×4, 4, 175×4, 4, 210×4, 4, 4, 185×4

Wooo doggies. It’s probably been a few years since someone has said ‘wooo doggies’, so, I thought, with me being the strong role model, I should bring it back. Anyway, those three sets of 210 burnt me the hell out. I was wondering why they zapped me so much, then I remembered that just two weeks ago I was hoping to get a single of 205, and that 3 sets of 210 is still pretty damn heavy for me.

Flat Bench  – 140×6, 190×6, 205×6, 185×6, 6

As proof, I was barely able to squeak out that 205, and had to drop it down to 185.

Machine Flyes – 150×12, 12, 12, 12, 12
Decline Cable Flyes – 15×12, 12, 12, 12, 12

When it comes to the ol’ machine flyes, I see a lot of people with their arms bent during the movement. Usually it’s to help with the weight, and to relieve a little stress off the pecs, which I can dig. However, when you start the motion to bring your hands together, make sure your arms are straight, it creates a much, much better contraction in the pecs. Test it out next time. Use one arm, bend it during the whole range of motion and feel your pec, then do it again with a straight arm, and feel the major difference. The pump you get from these supersets are fantastic. I know I could possibly be over the top in this next statement, but I doubt it, however, the pump in my chest is so good I’m pretty sure I could win Mr. Olympia with it.

Hammer Strength Reverse Grip Pulldown – 140×10, 10, 180×6, 200×5, 6, 140×9, 3

Barbell Bent-Over Row – 140×8, 165×8, 8, 8, 8, 8, 8, 8
Chest Supported T-bar Row – 45×8, 55×8, 8, 8, 8, 8, 8, 8

Post-Workout Stretching – 10 minutes

Incline Walk – 20 minutes

Post-Workout: 40g of Whey Isolate, 5g of Creatine, 5g of Glutamine

Alrighty, you high-class world travelers with a license to kill, I’m outta here. I’ll see you guys tomorrow for a Shoulders & Arms workout so tough that if Superman gets near anyone doing it, or even a printed copy, it effects him like Kryptonite.


4 thoughts on “’s Arnold Schwarzenegger’s Blueprint – Day 46 – Chest & Back Workout”

  1. Hahaha there were so many awesome references I don’t know how it could have been better. Between vampires, hulk and Arnold, it was a one two combo of testosterone and amazing nerd humor 🙂 but once I finish this cut for the summer in jumping onto this program!


    1. Oh yeah, I’ve been into vampires forever. And comic books were one of the reasons I started lifting. Matter of fact, the 2004 Punisher film was the biggest reason. I’m a massive fan of The Punisher, and seeing him all ripped & awesome on the big screen got me insanely motivated.

      Also, I always like to change the perception of things. So, while yes, I am the adult at Toys R Us buying comic-book/horror/action movie/Star Wars/ figures, or I’m wearing my Captain America shirt and discussing True Blood, I also bench press 315 with 20 inch arms. I think more nerds need to hit the gym, so we can start looking like the guys we admire and know so much about.

      I also love pro-wrestling, so that was another inspiration.

      Yeah, good luck with the program, man. I’m looking forward to you giving it a shot. You gonna document it on your site? And be prepared, because the last month is BRUTAL.


    1. Much obliged, thanks.

      My only complaint about the program is the that phase 2 doesn’t change, at all. Phase 1, every week the rep scheme and exercises would change. Then phase 2 comes along, and past the first week, nothing changes. It’s also some brutal training, but you adapt pretty quickly.


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